THR Bionic me

[shiv01]

So I got a bit excited after doc said I should start to walk a little with no crutches and tried walking around the house crutch-free for a couple of days. This seems to be too much too soon & now I'm having some discomfort with what I think is my IT band. I was not very fit to begin with so its almost certain that the other muscles are not working properly yet to support the IT band so it's doing work it's not designed for.

Can anyone please suggest some gentle beginner exercises for those other muscles that might help support the IT band?

Meanwhile, I have gone back to 2 crutches again and making sure my posture is as good as possible with them.

Thanks!


RTHR 25 November 2015

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[Jaycey]

Here's a thread from our Library on IT band issues ITB (ilio-tibial band) issues and treatments. Please note that if you are on any restrictions some of the stretches shown on the thread violate crossing the midline.

Try using one crutch before totally ditching them. When you start leaving that one behind you are ready to go it alone.

 

[shiv01]

Well, Christmas has involved lots of resting for a couple of days & I have noticed there is less pain and the muscles seem stronger - yay! I was at the supermarket today and practiced walking without putting my weight in the trolley. It did involve an "unnatural" effort to control my abs and glutes but it worked for 10 or 20m without pain.

Still taking painkillers but the crutches are almost more for balance than weight-bearing so that's a nice feeling. I am away from home for another week or so but once I get back I plan to use the gym (treadmill/bike) and pool to walk as much as I can without the crutches.

I am reading everyone's posts assiduously but it's annoying typing on the phone so I don't often comment. Nevertheless, I hope everyone has enjoyed (survived) Christmas & is looking forward to a pain-free 2016.





RTHR 25 November 2015

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[Jaycey]

once I get back I plan to use the gym (treadmill/bike) and pool to walk as much as I can without the crutches.

When you start leaving the crutches behind it's time to ditch them. Please take the gym activity VERY gently. Hips really don't need any of this. Walking is the best exercise.

 

[shiv01]

Thanks @Jaycey. I realise I have to take it easy in the gym - it's really to have some activity.

Once I get home to Jakarta there is really nowhere to walk except malls (no or terrible pavements, huge amounts of traffic, rainy season at the moment & 30°C with 90% humidity). So...treadmill.

And if I can manage it, exercise bike, for a little variety. And some walking in the pool because it's nice to feel less weight .



RTHR 25 November 2015

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[shiv01]

Oh it's nice to be home. I got wheelchair assistance at all the airports so that was very helpful.

Managed a good nights sleep although I have added ibuprofen to the paracetamol again because my hip was a bit cross at me after flying half way across the world.

This morning I walked in the treadmill for 1km. Very slowly and only balancing on the arms about half the time. Much harder work than walking in the mall with a crutch! And I had a go at the upright bike for a short trip. No resistance and perhaps my left leg was doing most of the work but it felt really easy! Hope I can walk around in the swimming pool a bit in the afternoon.

And hope I manage to do all of that every day until I go back to work in two weeks.




RTHR 25 November 2015

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[shiv01]

@Jaycey or @Josephine, I've been home a couple of days and am trying to get back into some kind of routine.

Mall or treadmill walking in the morning and walking in the pool in the afternoon (max 30-45 min each time).

I'm not doing as much as I was before in Brussels/Dublin but I feel more tired and start to have a pain at R5B/A R6B/A according to your diagram. It feels like it's along the top of the bone. A nagging burning ache when lying, slightly stronger (3-4) when sitting and worse again (5) when walking.

Although I'm trying to get rid of the remaining crutch, I really waddle without it so it's obviously too early for that yet.

I'm still taking 3 x 1g paracetamol per day but was trying to stop other things. However, it got quite unpleasant yesterday so today I have taken 1 x 120mg Arcoxia as well as 1g paracetamol this morning. I guess I will have to stick with paracetamol and either ibuprofen or arcoxia for a bit longer.

Lying on the bed with my feet up against the wall as I write this

Today I'm not going to do much - just meet a friend for lunch & get a pedicure.

Hopefully the rest will ease the "new" pain.

I think I am also anxious because I go back to work on the 25th and that will limit my time available for walking.

Thanks for any advice you might have.

Siobhan




RTHR 25 November 2015

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[Lseven]

I forget which way they went in on you and can't find it right off. You sound similar to me and I just lost the cane last week finally after 2 months. I really found the key was physio exercises that focused on the gluteous medius. That's the one they went through and detached a portion of to do the work for the approach they used. Once I got exercises to focus on that aside from however much walking or anything I found I improved quickly. The 'lurch' you referred to lessened and disappeared briefly right after activating the muscle with the exercises. It would have helped to know sooner what muscles were affected to first avoid them while they healed and then focus on them when they needed strengthening. I can't find the chart that describes your pain locale but I had a slight flair that I suspect was the piriformis. I suspect it was being overworked because the medius wasn't doing it's part. Attention to getting that gluteous medius working seems the answer as opposed to resting everything. Sounds like you've been doing a lot of sitting with flying and such. I think that would get some discomfort going.

 

[shiv01]

@Lseven thanks for responding. Hope all is well now with your own recovery.

My op was was anterior - nice scar of about 15cm on the side of my hip/leg. And, yes, the long flight was tedious, even in business class. On the up-side, I spent most of it with my feet up on the seat in front of me so there wasn't much swelling or discomfort.

(Googling to find out what my gluteus medius is.) That feels about the right place. I have been very leery of doing any deliberate exercises other than walking because I realise it can set me back. But since I don't know what muscles are supposed to work, or how, when I am walking, it's difficult to specifically "target" any. Will have a go at targeting that one.

Almost 7 weeks after the op now and going back to work on 25 Jan, which will involve a lot of sitting in the office and a lot less time available for walking.

 

[Lseven]

I googled it again under images it seems. Scrolling half way down shows the mechanics of walking when the muscle is weak. Also gives exercises. Clamshells were key for me and also just 'clenching' the butt while walking with cane or not. Also bridges then lifting the non surgical foot a couple of inches and holding. So last week I stopped walking with the cane just carried it in case and this week I just leave it behind. Did 26+ kms hiking this weekend also using walking sticks but just in case really. My surgeon called my procedure anterior lateral but the scar is dead lateral so I don't know what exactly they're really doing. Main thing is at my 6 week appointment he told me exactly what muscles were affected and then gave me the clamshells mainly. From there (surgeon clearance) physio built on a new set of exercises based on that. At any rate things came fast then. My 6 week app't actually happened at almost 8 weeks which was a lag I didn't need but so it goes. My surgeon did a bang on mimic of walking without a cane with a weak medius glute.

 

[shiv01]

Yay. Starting to feel something akin to normal again.

I've been to yoga classes last week and this. Taking it very carefully but even after the first class my hair was much better - less limping and can do without crutch.

Not tried any long walks yet (nowhere pleasant to do that) and still taking paracetamol & either ibuprofen or anti inflammatory but feeling better about heading back to work next week.

Now for some walking in the swimming pool and booked in with physio next week just to check I'm moving the right way after limping along with osteoarthritis for so long.




Siobhan
RTHR 25 November 2015
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[shiv01]

I posted this in the thread in depression that @Josephine started recently but may as well also add here.

---

I think I was lucky with my post-op experience so far at least. I was not at home but I was in a town where I have lots of friends so I spent the time being quite active catching up with them. Also, my father came for a week and kept me company, carried things & held the crutches when I was shopping

By the time I got back to my own home it was a relief to be back and to have some peace and quiet.

Maybe this is just delaying things and I will burst into tears on day 1 back at work (Monday 25th, when my period is also due!) but generally I feel very positive at this stage.




Siobhan
RTHR 25 November 2015
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[shiv01]

@Lseven, I'm afraid I will never be in your hiking range. The most I could manage when fit was about 4 hours or 15 km or so & I am far from that now.

However I am feeling much steadier on my feet after three yoga classes and decided to do a mini urban hike this morning. By that I mean I walked to a nearby restaurant to meet a friend for lunch. No walking aids.

Picture the mad Irish woman in the noonday sun (well, late morning) dripping with sweat and wielding an umbrella for shade in the 30°C haze with about 90% humidity. After about 500m I was out of breath and wheezing. Another 500 got me to a leafy green residential street where vendors were setting up lunch carts and looking me as though I was daft as I sat on a bench to have a drink of water. It was about 2km & took me 40 mins. (Of course I took a change of clothes and shoes so I could look presentable for lunch in posh hotel!)

Hehe.

Work is about the same distance but no leafy green streets on the way - just a 12-lane road!




Siobhan
RTHR 25 November 2015
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[Lseven]

Maybe you can sort of 'Forest Gump' it, just start walking and keep walking. The heat may put a crimp in it though.